Fithouse Programming- Sep. 17 - 22

Monday

Grace

For Time:

30 Clean & Jerk #135/95

Aim for between 4-5 mins MAX. Scale accordingly

 

Rest 10 mins, then…

 

Helen

3 Rounds For Time:

400m Run

21 KBS (53/35)

12 Pull Ups

(15 Min Cap)

 

Tuesday

E3MOM x 4

8 Front Squats, 3,2,X,1

Similar to last week, just a bit heavier. Position is everything. Your main focus is creating tension through the midline while still being able to maintain a natural breath cadence throughout the set.

 

AMRAP 12

30 Double Unders

12 Box Step Overs (24'/20') (50/35)

8 HSPU

 

Wednesday

Metcon:

Select weights to allow completion of each block in 5 minutes:

*Buy in before you complete each 3RFT is 60 Double Unders.*

3RFT

8 Deadlifts 245/165

4 Bar Muscle Ups/Burpee Jumping C2B

 

Rest 2:30

 

3RFT

6 Deadlifts 275/185

8 C2B/Jumping C2B

 

Rest 2:30

 

3RFT

4 Deadlifts 305/205

10 Pull Ups/Assisted Pull Ups (Band/box/etc.)

 

Strength/Accessory:

E3MOM x 4

5 Bench Press/Deep Push Ups 3,0,X,1

15 Banded Glute Bridge

 

Burnout:

30 sec MAX Push Ups

Rest 30 sec

20 sec MAX Push Ups

Rest 20 sec

10 sec MAX Push Ups

 

Thursday

AMRAP 30

750m Row

10 Thrusters 75/55

10 Burpees

10 Ring Rows

 

Friday

For Time:

5 Rope Climbs

1000m Row

30 T2B

100 Wall Balls

30 T2B

1000m Row

5 Rope Climbs

*25 min cap

 

Saturday

AMRAP 10

2 Muscle Ups

4 HSPU

8 KBS 72/53

 

Rest 5 mins

 

AMRAP 10

2 Muscle Ups

4 HSPU

8 KBS 72/53